Sorting Through The World of Diets: Real Nutrition for Real Health
Lynn Goldstein, MS, RD, CDNThe Jay Monahan Center for Gastrointestinal Health
Diet Statistics 66.3% of adults over age 20 are overweight or
obese 17% of adolescents age 12-19 are overweight 19% of children age 6-11 are overweight 25% of American men and 45% of American
women are on a diet on any given day 95% of all dieters will regain their lost weight in
1-5 years American spend over $40 billion on dieting and
diet-related products each year.
Health Risks Associated with Obesity Heart disease/stroke High blood pressure Diabetes Cancer (uterine, gallbladder, ovarian, cervical, breast,
colon, prostate, kidney, esophagus, stomach, liver and pancreas)
Gallbladder disease/gallstones Osteoarthritis Gout Breathing problems GERD
Other Nutritional Risk Factors for Cancer High intakes of animal fat may increase the risk of
breast, colon, prostate, and pancreas cancers Increased risk for colon cancer with inactivity, diets
low in fruits and vegetables, and high in red meat High intakes of alcohol may increase cancer risk for
mouth, pharynx, larynx, esophagus, liver and breast Diets high in sodium may increase risk for stomach
cancer Smoking can increase your risk for lung and
pancreatic cancer
Overview
Atkins The Zone South Beach The Ornish Diet Weight Watchers USDA Food Guide Pyramid Lynn’s Opinion on the best way to eat
The Zone: Dr. Barry Sears Goal is to combat insulin resistance and alter
eicosanoid levels – hormonal messengers Eicosanoids are produced by the body and
influence blood clotting, blood pressure, immunity, and inflammation
Balance insulin:glucagon ratio. These are hormones produced by the pancreas that act in opposing ways to regulate blood sugar levels.
According to Sears when theses are in balance the body is better able to burn stored calories and prevent unwanted fat deposition
The Zone Diet Balance of carbohydrates, proteins, and fats to keep
you in “The Zone” The Zone means keeping ones blood insulin at a low
and consistent level and this will suppress appetite and promote fat burning
40% carb, 30% protein, 30% fat, calories are restricted The protein to carbohydrate ratio of the diet: 0.75 or
3gm of protein for every 4gm of carb Control eicosanoids: hormones in the body that control
inflammation, immune system, and cellular activity. Affected by dietary fat
The Zone Plate
Divide your plate into thirds 1/3 is low fat protein 2/3 are fruits and vegetables Finally add in a healthy monounsaturated fat Each meal and snack should contain this balance The Zone Pyramid: base is vegetables followed by
fruits, low fat proteins, monounsaturated fats and at the top is grains and starches
The Zone Diet: Pros and Cons No long term studies to support the theory that the 40-
30-30 ratio is necessary or more beneficial The Zone Diet is ultimately a calorie/portion controlled
diet, can be a very low calorie diet Can be confusing and complicated to follow Does emphasize fruits, vegetables, and high fiber foods Eliminates grains from the diet Does encourage exercise Does encourage multivitamins omega 3 fatty acid
supplements Does encourage healthy fats and proteins
Atkins Diet: Dr. Robert Atkins High protein, very high fat and very low
carbohydrate, unrestricted calories Maintain low insulin levels, which leads to
suppressed appetite, lower food consumption, and weight loss
Low insulin levels promote increased burning of fat for fuel and decrease fat storage
Leads to ketosis, burning of fat for fuel Promotes meat, cheese, eggs, poultry, fats and
limits fruit, vegetables and grains
Atkins Diet High saturated fat foods are not discouraged Low fruit and vegetable intake leading to a lack of
key vitamins, minerals, and fiber Protein/fat take longer to digest and to suppress
hunger leading to lower calorie intake and therefore weight loss
Does recommend vitamins/mineral supplements Does not address importance of regular exercise
The Dangers of the Atkins Diet Harvard study indicates that regular meat consumption
increased colon cancer risk by as much as 300% Harvard study indicates that women with the highest
intakes of animal fat had over a 75% greater risk for developing breast cancer
American Kidney Fund warns that high protein diets can lead to irreversible kidney damage
This type of diet can also increase your risk for constipation, diverticulosis, and colon cancer
Diets with high amounts of animal protein cause calcium loss from bone leading to osteoporosis and bone fractures
The South Beach Diet: Dr. Arthur Agatston Not all carbohydrates are created equal Emphasizes the right carbs and fats with emphasis on
promoting good health not just weight loss Main culprits in our diet are highly processed
carbohydrates found in baked goods, breads, snacks, soft drinks etc., which have been stripped of their fiber and nutrients
Decrease consumption of simple carbs, insulin resistance improves, weight decreases, metabolize carbohydrates properly
Cutting simple carbs also decreases triglyceride and cholesterol levels
South Beach Suggests avoiding low fat products because the fat is
replaced with carbohydrate Recommends healthy monounsaturated fatty acids
such as olive oil Promotes fruits, vegetables and grains in the final
stage 3 phases to the diet
– Phase I – total elimination of fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods
– Phase II – after 2 weeks you can begin adding back some restricted foods but in moderation
– Phase III – less restrictive once the weight has been lost
South Beach: Pros and Cons
Studies have shown and improvement in cholesterol levels and ratios as well as weight loss
Promotes vegetables, fruits, whole grains, lean proteins and does not eliminate any food group
Teaches portion control, promotes whole unprocessed foods, and emphasizes differences amongst healthy and unhealthy proteins, fats, and carbohydrates
Promotes regular exercise
Why Do Low-Carb Diets Work? Water loss = weight loss Decreased appetite: fat metabolism creates
ketones which can decrease appetite Increased feeling of fullness: Fat and
Protein take longer to digest Reduced calories: low carb diets reduce
your overall calorie intake because they strictly limit the variety of foods you can eat.
Weight Watchers: Jean Nidetch Does not tell people what they can or can’t eat Educate people about food and encourage exercise Local support groups to help keep people
motivated Members keep track of the calories they eat in a
form of points The points allotted are assigned based on your
current weight and weight goal Foods are assigned point values, stay within your
point range and you loose weight
Weight Watchers
Ultimately a calorie restricted diet Promotes developing healthy eating habits Not meant to count points for the rest of
your life Cost to the plan includes a sign up fee,
$15/meeting, cost of packaged foods (optional), online service fees
The Ornish Diet: Dr. Dean Ornish Author of The Reversal Diet, The Prevention Diet,
and Eat More, Weigh less Diet plan to reverse/prevent heart disease Low fat diet/vegetarian diet 10% of calories come from fat, excludes all
animal products (except for eggs and low fat dairy), nuts, seeds, avocado, chocolate, olives, and coconuts
Oils are eliminated except a small amount of canola oil for cooking and oil that supplies omega 3 fatty acids
The Ornish Diet
Prohibits caffeine but allows moderate intake of alcohol, sugar, and salt
Promotes fruit, vegetables, whole grains, and high fiber foods
Diet alone is not sufficient to reverse heart disease and needs to be combined with exercise, yoga, meditation, stress reduction, and lifestyle changes
The Ornish Diet: Pros and Cons
AHA recommends a diet with 30% fat and the average American consumes a diet with 50% fat
Eliminates healthy fats as well as unhealthy fats Studies show vegetarians have lower rates of
disease Studies show this approach does work to lower
cholesterol, improve ratios and promote weight loss
The Ornish Diet: Pros and Cons
Very restrictive and difficult to maintain Too low in fat and does not provide enough
essential fatty acids Does promote taking vitamin supplements,
fish oil supplements Promotes exercise, stress relief and lifestyle
changes Low fat products tend to be high in sugar
and calories
USDA Food Guide Pyramid
www.mypyramid.gov
Old Food Pyramid
What Are Whole Foods?
Eat foods that are closest to their natural form
Limit processed foods Avoid sugar substitutes Learn to read package labels; Don’t
consume foods if you don’t know what the ingredients are
Whole Foods
Whole Foods
Exception to the Rule
Professional Dietary Recommendations The number one recommendation of the AICR is a
plant based diet The number one recommendation of the World
Cancer Research Fund is a plant based diet The number one recommendation of the NCI and
the WHO is eat more fruits and vegetables The number one recommendation of the ACS is
eat more plant based foods and less meat
Which Plan Is Right? Include a variety of foods including vegetables,
fruits, grains, lean protein sources including animal protein, soy, legumes, etc.
Include foods you like to eat Include foods that are accessible to you Fit your lifestyle and budget Include the correct nutrients and calories to help you
loose weight safely Should encourage regular physical activity Plan should not make unrealistic promises like
loosing 30 lbs in 30 days
Questions?
Please Consult Your Doctor
Before beginning any new nutritional or weight loss program, please consult your doctor
For people with certain health conditions, some foods discussed in this seminar may not be appropriate.